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Announcements

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Today has TWO workouts posted.
-Workout #1 is the track day workout that is an outdoor class. Meet at the East River Park TRACK for the track day workout. 730am and 630pm classes meet at the track. The gym will be closed during these times.
-Workout #2 is a suggested indoor workout for open gym.

DAILY MINDSET
“It’s not how much we give, but how much love we put into giving.” -Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute. If we want to make a “perishable donation”, give money. If we want to make an everlasting impact, give time.

Metcon

1: Metcon (Time)

10 Rounds:

200m Sprint

Rest 2-3 minutes.

Rest time = time to casually walk back to starting line.

Run each sprint in a group of 2-3 others, SPACED OUT.

Post slowest time to WODIFY.
Today has TWO workouts posted.

-Workout #1 is the track day workout that is an outdoor class. Meet at the East River Park TRACK for the track day workout. 730am and 630pm classes meet at the track. The gym will be closed during these times.

-Workout #2 is a suggested indoor workout for open gym.

2: Metcon (No Measure)

4 x 2:00 Rounds:

10 Push-Ups

10 Situps

10 Air Squats

-Hold remainder of 2:00 in a hollow body or plank.

Strength

1: Hang Power Snatch (5×3 @ easy but heavier than last week)

2: Metcon (No Measure)

5 Rounds for quality

12 Front Rack, Barbell, Forward Lunges (moderate weight)

6 Strict Chin Ups

Max L-Sit on Rings

Rest as needed between rounds.

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Announcements

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Today has TWO workouts posted.
-Workout #1 is the outdoor WOD that is an outdoor class. The outdoor class meets at the gym.
-Workout #2 is a suggested indoor workout for open gym.

DAILY MINDSET
“It’s not how much we give, but how much love we put into giving.” -Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute. If we want to make a “perishable donation”, give money. If we want to make an everlasting impact, give time.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Outdoor WOD Part 1:

AMRAP 13:

5 Rounds of “Cindyish”

Then-

35 Weighted Front Squats

Max Rounds of “Cindyish”

1 Round of “Cindyish”

5 Odd Object Curls

10 Push-ups

15 Air Squats

2: Metcon (No Measure)

Outdoor WOD Part 2:

AFTER PARTY

Midline

3 Giant Sets:

100′ Weighted Overhead Carry (Left)

:15 Seconds leg raises / l-sit on ground

100′ Single Weighted Overhead Carry (Right)

:15 Second leg raises / l-sit on ground

Rest as Needed Between Sets

Strength

1: Front Squat (4×7 @ Easy weight across all 4 sets )

Metcon

2: Metcon (AMRAP – Reps)

AMRAP 3:

6 DB Thrusters Left (50/35

9 Lateral DB Burpees

6 DB Thrusters Right

Max Alternating DB Power Snatches

Rest 3 Minutes

AMRAP 3:

18 Alternating DB Power Snatches

Max Lateral DB Burpees

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Announcements

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

DAILY MINDSET
“No one was ever wise by chance” –Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not. Wisdom isn’t by chance. It is by choice.

Strength

1: Power Clean (6×1 – Moderate weight, keep good technique)

2: Metcon (No Measure)

2 Rounds for Quality:

10 Romanian Deadlifts

20 Alternating Front Rack Barbell Lunges

Rest as needed, then:

2 Rounds for Quality:

5 Romanian Deadlifts

20 Alternating Front Rack Barbell Lunges

-pick a weight you can do 10 RDLs for unbroken for the 1st set. Use the same weight for the 2nd set.

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Announcements

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

DAILY MINDSET
“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom. -Rudolph W. Giuliani (December 31, 2001)

19 years ago, we underwent a tragic loss. 19 years ago, we became stronger than it ever before.

We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason. It’s highly personal. It feels borderline wrong. It’s painful to even consider.

But one thing rings true. If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.

To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.

We’ll never forget the pain we felt that day. But what is more important than remembering the pain, is what we do going forward.

In the words of John F. Kennedy, “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

Strength

1: Thruster (7×2 – light weight, relearn your technique )

-squat clean the first rep

-squat clean + thruster + bar returns to floor = cluster. Bar returns to the ground every rep.

Metcon

2: Metcon (Time)

“Never Forget”

4 Rounds:

9 Clusters (75/55)

11 Ring Rows

Rx+: 115/75, Strict Pull-Ups
Consistency over speed. This is a difficult workout with a mask.

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Announcements

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Today has TWO workouts posted.
-Workout #1 is the outdoor WOD that is an outdoor class. The outdoor class meets at the gym.
-Workout #2 is a suggested indoor workout for open gym.

DAILY MINDSET
“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Metcon

1: Metcon (Time)

“Double Agent” (Outdoor WOD)

3 Rounds For Time:

80 Double Unders

400 Meter Run

20 Russian Swings

100′ Single Overhead Walking Lunge
Meeting Location:

-Meet at gym

Equipment Required:

-Weighted Object

-Jump Rope

Strength

1: Shoulder Press (4×7 – Light weight across all 4 sets )

Metcon

2: Metcon (No Measure)

3 Rounds for Quality:

20 Dumbbell Snatches 50/35

20 Box Step Ups 24/20

20 Jumping Lunges

-Alternating for all movements

We are thrilled to announce that we passed our NYC DOH/M inspection. The inspector was particularly impressed by Coach Griff’s incredible tape job. We are both relieved and excited to get back to fitness!

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Announcements

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

DAILY MINDSET
“No one was ever wise by chance” –Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not. Wisdom isn’t by chance. It is by choice.

Strength

1: Deadlift (5 x 5 @ EASY WEIGHT FOR TECHNIQUE )

2: Metcon (No Measure)

5 Rounds for quality:

15 Wall Balls (20/14 – Unbroken)

15 T2B

Rest at least 1 minute between rounds.

Read More

Announcements

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Today has TWO workouts posted.
-Workout #1 is the track day workout that is an outdoor class. Meet at the East River Park TRACK for the track day workout. 730am and 630pm classes meet at the track. The gym will be closed during these times.
-Workout #2 is a suggested indoor workout for open gym.

DAILY MINDSET
“Your obsessions become your possessions.” -Ed Mylett

The word “obsessed” gets a bad rap. And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams. Be obsessed with becoming a better husband. A better wife. A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Metcon

1: Metcon (Time)

“Goodie Bag”

For Time:

800 Meter Run

20 Burpees

30 V-Ups

200 Meter Shuttle Sprint (50m x 4)

30 V-Ups

20 Burpees

800 Meter Run
Today has TWO workouts posted.

-Workout #1 is the track day workout that is an outdoor class. Meet at the East River Park TRACK for the track day workout. 730am and 630pm classes meet at the track. The gym will be closed during these times.

Strength

1: Hang Power Snatch (5 x 3 – LIGHT WEIGHT – FOR TECHNIQUE )

2: Overhead Squat (5 x 2 – LIGHT WEIGHT – FOR TECHNIQUE )

Metcon

3: Metcon (AMRAP – Rounds and Reps)

“Masked Up”

5min AMRAP

3 Hang Power Snatches 75/55

6 Burpees over the Bar

-Keep that mask on!!!!

()

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Announcements

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Welcome Back!!! Please review our new health procedures:
https://beastriver.com/brfit-covid-poster-2-0

DAILY MINDSET
“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Warm-up

0: Warm-up (No Measure)

BUDGET YOUR TIME!

0-10min: Warm-up

10-25min: Strength

25-40min: Metcon

40-45min: Cooldown

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility:

-Hold bottom of the squat with a weight

0: Warm-up (No Measure)

BUDGET YOUR TIME!

0-10min: Warm-up

10-25min: Strength

25-40min: Metcon

40-45min: Cooldown

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility:

-Hold bottom of the squat with a weight

0: Warm-up (No Measure)

BUDGET YOUR TIME!

0-10min: Warm-up

10-25min: Strength

25-40min: Metcon

40-45min: Cooldown

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility:

-Hold bottom of the squat with a weight

Strength

1: Back Squat (4×7 @ an EASY weight )

Metcon

2: Metcon (No Measure)

3 Rounds for QUALITY

10 Kettlebell Swings (53/35)

10 Alternating Overhead Lunges w/ KB (LEFT)

10 Ring Dips / HR Push-ups

10 Alternating Overhead Lunges w/ KB (Right)

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Beast River Fitness – WOD

Meeting Location:
-Gym✔

Equipment Recommended:
-Weighted Object ✔
-Yoga Mat ✔

DAILY MINDSET
“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short. There’s no time to bunt. Let’s swing for the fences.

Metcon

1: Metcon (Time)

“Mirror, Mirror”

For Time:

20 Situps

800 Meter Run

21 Squat Cleans

400 Meter Run

40 Situps

400 Meter Run

21 Squat Cleans

800 Meter Run

20 Situps
Meeting Location:

-Gym✔

Equipment Recommended:

-Weighted Object ✔

-Yoga Mat ✔

()

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Beast River Fitness – WOD

Meeting Location:
-Gym🏡

Equipment Free Friday!

MINDSET
“The future belongs to those who prepare for it today.” – Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.

View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?

Metcon

1: Metcon (Time)

“Hot Flash”

5 Rounds For Time:

10 Air Squats

20 Walking Lunges

10 Jumping Air Squats

20 Alternating Jumping Lunges

300m Shuttle Sprint (50m x 6)

Rest 2 minutes between rounds:.

Post slowest time of the 5 rounds to comments.

2: Metcon (No Measure)

AFTER PARTY

Midline Conditioning

Not For Time:

Collect 1min L-Sit/Hang Hold

20 Sit-ups

Collect 45secs L-Sit/Hang Hold

35 Sit-ups

Collect 30secs L-Sit/Hang Hold

50 Sit-ups

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